How to Bulk Up

Step 7: Body Weight - Under Grip Pull Ups

The only difference between Under and Over grip pull ups is (obviously) the grip. In this exercise, the bar is gripped in an underhand fashion (and, in my case, the grip is closer together). More commonly known as a "chin up", this exercise focuses more on the biceps and lower lats (back).

This exercise is meant to be done in addition to the over grip pull ups.

I usually start with over grips for a few (about 3) sets and then do the same number of under grips. The same spotting method from the last exercise is very valuable in this exercise as well.

Comments

[Tom Buckey]

Which, in your opinion, is the hardest between under grip pull ups or just normal pull ups?

[AustralLord]

Yeah overhand are a bit harder, it flexes your bicep differently

[snowluck2345]

They are different. Chinups use your biceps more, overhand uses your back and lats more.

[burticvs]

Under hand pull ups recruit your biceps and latissimus dorsi  which make them easier. Wide grip overhand pull ups isolate the latissimus dorsi more so, making them do the majority of the work.

[AustralLord]

Yeah, the different grips at different locations work your back in different ways. Like wide grip works out your lats especially your lower lats while closer grip focuses on upper lats and also more on the rotary cuff (back of shoulder) and rhombius (maybe I named it wrong but they're the muscles between your shoulder blades). My workout is 12 reps of chinups, then 12 pullups, then finish with a burnout of chinups. And sometimes on "in between" days or days where my lats burn too much but I want to work my biceps and upper back I do those alternating pullups that you grip your hands close along the bar and you pull your head up alternatively on each side of the bar.

[Visit_Homemadegymstuff]

Under hand pullups? - that'd be a chin wouldn't it?